First, the principle: to develop a realistic weight loss plan, step by step, long-term persistence, which is the most important condition. Second, the diet: 1, a reasonable diet structure, avoid high calorie diet. Qinghai Provincial Hospital Rehabilitation and Pain Department Wang Xinchun 2, control over-full diet, slow eating, regular eating, stop the night snack habit. 3.Avoid eating alcoholic beverages and coffee, etc. 4, the use of disgusting food stimulation and suppress appetite. Three, exercise: adhere to the appropriate amount of exercise, to develop the habit of walking and standing, walking 10,000 steps a day. Fourth, daily life: the formation of a regular lifestyle, to maintain a happy mood, to cultivate a variety of interests. Self-care: 1, more vegetarian and less non-vegetarian and appropriate amount of water. Fancy vegetarian dishes can not only satisfy the appetite, solve the strong hunger, and no fat concerns, and can be appropriate before and after meals to eat some fruit, drink a glass of water, so that the stomach has a sense of fullness, thereby reducing the amount of food. 2, morning, afternoon and evening meals are reasonable, that is, eat well in the morning, eat a full lunch, eat less in the evening. 3, to develop the habit of walking more, less car, and the habit of walking moderately fast. 4, prohibit unscientific excessive reduction of diet, so as not to cause nutritional imbalance and poor. 5, self-massage method: ① with the umbilicus as the center, clockwise, mild force, abdominal massage 300 circles, time 5 minutes. To hear the abdominal bowel sounds and intestinal peristalsis, and feel the sense of abdominal distension and abdominal fullness abatement is good. ② stronger stimulation force, point rubbing bilateral feet three points, time 2 minutes. 6, the above methods can be combined with the actual use of discretion, and gradually summed up a set of ways, methods, laws, long-term adherence to their own.